Sleep Habits Affect Blood Pressure

Jakarta (ANTARA) – High blood pressure is a preventable risk factor for heart disease. Adopting a healthy lifestyle, including keeping a consistent night-time sleep schedule, can help reduce the risk.

According to a report by EatingWell on Monday (2 November), experts emphasise the importance of a regular sleep schedule to ensure seven to nine hours of sleep each night.

Nutritionist Brannon Blount said blood pressure follows a natural daily rhythm: it tends to rise after waking and fall during sleep.

Irregular bedtimes can disrupt this natural rhythm and lead to less favourable blood-pressure patterns, said Michelle Routhenstein, owner of the nutrition and health counselling service Entirely Nourished.

An inconsistent sleep schedule can affect the body’s natural rhythms and the processes involved in regulating blood pressure.

“Getting enough sleep consistently supports the body’s natural circadian rhythm, although sleep alone cannot guarantee a healthy pattern of blood-pressure reduction,” Routhenstein said.

Going to bed and waking up at roughly the same time each day can help keep the body’s circadian rhythm stable, which in turn may support blood-pressure regulation.

“Getting enough sleep gives the cardiovascular system time to recover and is associated with healthier blood-pressure regulation,” she said.

Rather than focusing on limiting sleep time, people should aim for the recommended seven to nine hours and pay attention to their overall sleep habits.

A healthy diet, regular physical activity and routine blood-pressure monitoring are also important in efforts to prevent hypertension.

Blount said eating more fruit, vegetables, wholegrains, nuts and potassium-rich foods such as bananas, potatoes and avocados is beneficial for keeping blood pressure within a normal range.

Regular movement can also help lower blood pressure and improve cardiovascular health, Blount said.

Routhenstein recommended aiming for at least 150 minutes of moderate-intensity physical activity, such as brisk walking, each week.

Blount also advised checking blood pressure at home regularly to track fluctuations and detect any rise early.